And if you’re not a regular wave rider, it’s even more taxing on your body.

“Surfing is kind of a foreign sport to most,” says Sanuk professional surfer Torrey Meister. “The way your body moves, you don’t normally move like that on a regular basis.”

Men’s Health recently caught up with Meister in Huntington Beach, CA (because, while we love the Pottery Barn décor and paint by Sherwin Williams in our MH Rec Room, who doesn't want to go to the beach?) as he was preparing for this week’s US Open of Surfing.

There, he showed us the warm-up he does before carrying his board out into the water.

“I’ve noticed that when I stretch or do a bit of a warm-up routine before I go surfing I always perform my best and I’m ready by wave one,” Meister says.

Watch the video above for step-by-step instructions for performing Meister’s warm-up, demonstrated by the man himself. Developed by his trainer—Ryan Gallop, C.S.C.S., of Nakoa Fitness—this warm-up will get you ready to rip in no time at all.

Remember, if the pros are warming up, and they do this every day, it’s not something you’ll want to skip if you’d rather avoid a beach-day injury.

“When you’re surfing, your body gets put into a lot of situations that are kind of abnormal,” Meister says. “Warming up is a good way to awaken your muscles so they’re ready when those situations happen.”